BEGINNER’S GUIDE TO YOGA AND MEDITATION

THE BEGINNER¡¯S

GUIDE TO

YOGA AND

MEDITATION

A Beginner¡¯s Guide to Yoga & Meditation From the desk of Angel Messenger



TABLE OF CONTENTS

Introduction

What is Yoga

Why Do Yoga?

Types of Yoga

Getting Ready

Beginning Your Workout

Easy Pose

Downward Facing Dog

Sun Salutations

Tree Pose

Extended Triangle

Seated Forward Bend

Bound Angle Pose

Wide Angle Seating Forward Bend

Full Boat

Bridge

Legs Up The Wall

Corpse Pose

Meditation

Universal Mantra Meditation

Relaxation Meditation

Energy Healing Meditation

Color Healing Meditation

Centering

Desktop Yoga

Yoga For Headaches

Child¡¯s Pose

Standing Forward Bend

Yoga for Menstrual Cramps

Reclining Bound Angle

Upward Bow

Seated Twist

Yoga for Depression

Headstand

Head To Knee Forward Bend

Conclusion

3

5

7

9

13

16

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27

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The Beginner¡¯s Guide to Yoga & Meditation



INTRODUCTION

When one mentions ¡°yoga¡±, many images may be conjured up. Perhaps

you get an image of flower children from the 60¡¯s sitting in a circle with their legs

in impossible positions chanting ¡°Ohm¡± around a huge candle in a poorly lit

room. Yoga is an ancient art that has been practiced for centuries. Over the

years, it has risen in popularity as a way to stay fit, get in touch with one¡¯s inner

self, and keep a balance of sanity in a sometimes insane world.

While yoga did come to popularity in the 60¡¯s with Maharishi Mahesh Yogi

who popularized Transcendental Meditation (TM) in the 60's, because he was

associated with the Beatles, yoga practitioners have brought the ancient practice

to the forefront of wellness in recent years.

Many scholars believe that yoga dates back over 5,000 years to the

beginning of human civilization. Scholars believe that yoga grew out of Stone Age

Shamanism, because of the cultural similarities between Modern Hinduism and

Mehrgarh, a neolithic settlement (in what is now Afghanistan). In fact, much of

Hindu ideas, rituals and symbols of today appear to have their roots in this

shamanistic culture of Mehrgahr.

Early Yoga and archaic shamanism had much in common as both sought

to transcend the human condition. The primary goal of shamanism was to heal

members of the community and act as religious mediators. Archaic Yoga was also

community oriented, as it attempted to discern the cosmic order through inner

vision, then to apply that order to daily living. Later, Yoga evolved into a more

inward experience, and Yogis focused on their individual enlightenment and

salvation.

Yoga is the most diversified spiritual practice in the world. Crossing over

many cultures (including Hinduism, Buddhism, Jainism and the West), Yoga also

extends over multiple languages such as Hindi, Tibetan, Bengali, Sanskrit, Tamil,

Prakit, Marathi and Pali. The Yogic tradition continues to proliferate and spread

its message of peace to this very day.

There are many different places that offer yoga classes ¨C gyms, wellness

centers, even the local YMCA. But you don¡¯t have to join a class to practice yoga.

It is just as easily done in your home or even at your desk while at work. Yoga

can help bring you inner peace when you are stressed out. It can even help

relieve the pain of headaches, backaches, and menstrual cramps.

As studies continue to reveal yoga's many health benefits, this centuriesold Eastern philosophy is fast becoming the new fitness soul mate for workout

enthusiasts. Contemporary devotees range from high-powered execs trying to

keep hearts beating on a healthy note to image-conscious Hollywood stars

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The Beginner¡¯s Guide to Yoga & Meditation



striving for sleek physiques. Even prominent athletes are adding yoga to their

training regime to develop balanced, injury-free muscles and spines.

Yet to applaud yoga for its physical benefits alone would only diminish

what this entire system has to offer as a whole. By practicing yoga on a regular

basis, you may be surprised to find that you're building much more than a strong,

flexible body.

Initially, the sole purpose of practicing yoga was to experience spiritual

enlightenment. In Sanskrit (the ancient language of India), yoga translates as

"yoke" or "union," describing the integration of mind and body to create a greater

connection with one's own pure, essential nature.

Classes that have gained popularity in the United States usually teach one

of the many types of hatha yoga, a physical discipline which focuses mainly on

asanas (postures) and breath work in order to prepare the body for spiritual

pursuits.

We will attempt to simplify the ancient practice of yoga by showing you

some basic yoga positions, giving you tips on performing yoga exercises, and

inducting meditation practices into your everyday life. Through yoga and

meditation, you could come to a new level of enlightenment with your personal

life and enhance the quality of your existence.

No longer is yoga a mysterious phenomenon. It is now simply a way to

keep you healthy and aligned. Now relax and read on as we explore yoga and

meditation.

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The Beginner¡¯s Guide to Yoga & Meditation



WHAT IS YOGA?

As we have said, yoga is an ancient Indian philosophy that enhances

personal growth and well being. Although it is a systemic philosophical approach,

yoga is not a religion, but complementary with most spiritual paths.

The physical aspect of Yoga (Hatha Yoga) use poses and focused

breathing, requiring concentration and discipline. The result is a greater union of

mind, body and spirit. Anyone, regardless or body type, age, experience, or

physical abilities, can practice yoga.

Pop culture would have us believe that yoga involves contorting your body

into uncomfortable positions while staring at a candle and breathing incense.

You will see that yoga is much more than that. It is a series of exercises that can

be done by almost all people ¨C not just the young who are in shape and healthy.

Yoga can be performed by senior citizens, disabled people, and even children.

Yoga is a tool for gaining body-mind awareness to enhance whatever

spiritual/religious beliefs you have. A yoga session will leave you felling energized

and relaxed. You will work your muscles and will properly align your bones; you

will breathe deeply, oxygenating the lungs and blood; you will experience true

deep relaxation.

By bringing awareness to the body, and working the muscles, you are able

to more deeply relax them then from any other form of exercise. You will gain a

deeper appreciation of your body and mind through yoga in a way that no other

exercise program will.

People who have done no physical exercise at all, as well as Olympic

athletes, find enormous benefits from Yoga. The foundation of traditional yoga is

careful alignment of your body as you hold the poses. This precision and the

awareness that comes with it, leads to tremendous growth, physically, mentally,

and emotionally.

As in all great arts and sciences, to become proficient in yoga requires

effort, determination, and practice. But then, the fruit we reap is always in

proportion to the seeds we sow and nurture. Thus, if you are looking for a quick

fix, an instant cure, a quelling of surface symptoms while the true ailment

remains unhealed, you will not find satisfaction in yoga.

On the other hand, if you want to keep or regain your health, vitality and

vigor; if you want to feel younger and stronger; and if you are looking for a

perfectly balanced and complete form of exercise that can be started by anyone

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The Beginner¡¯s Guide to Yoga & Meditation



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